By Nancy Chen
Have you ever felt insane post-worker hunger (or hanger)? It’s important to refuel yourself properly after a workout — something my swim coach always drilled into me.
It can be tempting for some to reach for junk food after a workout or get takeout because you’re too tired to cook, but the right post-workout foods can help you feel less sore after your workout and help reach your fitness goals.
Below are my top 5 quick and easy meals to make — you can make these for breakfast, lunch, or dinner (I’ve eaten these for all 3 meals)!
1. Protein-Rich Snack Plate
This is by far the easiest. Even though it’s a mish-mash of different things, it contains lots of protein, healthy fats to keep you satisfied, and some carbs to help with recovery.
On my plate: Vermont Smoke and Cure smoked sausage, Blue Diamond almond crackers, organic grapes, organic pear with Georgia Grinders Whole30 approved almond butter.
2. Scrambled Eggs with Kale and Sweet Potato
Eggs are probably the cheapest “superfood” you’ll find. They’re full of high-quality protein and iron. And the best part? They take almost no time to cook. Pair it with a veggie, a healthy fat, and a carb and you’re hitting all the major food groups.
On my plate: 2 local, cage-free eggs scrambled in coconut oil, sauteed organic kale, steamed sweet potato, avocado (for keto, take out the sweet potato and add in some bacon or more avocado!)
3. Salmon (or Tuna) Avocado Salad Wrap
Goodbye, strange tuna salads full of mayo. Say hello to this superfood-packed combo: it replaces mayo with heart-healthy avocado and uses seaweed as a low-carb, low-cal and mineral-rich wrap.
On my plate: ⅓ can wild Alaskan Salmon mixed with ⅓ avocado, extra virgin olive oil, apple cider vinegar, sea salt, cayenne pepper, black pepper, and lemon juice, all wrapped in a raw seaweed wrap with spinach.
4. Probiotic Turkey Burger Bowl
Tip: Frozen burgers are your friend. Trader Joe’s sells frozen turkey burgers that only contain ground turkey, rosemary, and sea salt. Look for ones with no weird ingredients, and throw them on top of a salad with homemade dressing for a quick meal!
In my bowl: Massaged kale (with extra virgin olive oil, balsamic vinegar, and sea salt), sauteed broccoli, sauerkraut, turkey burger, avocado
5. Pan-Seared Salmon with Zucchini/Bean Noodles
Yes, you can cook a whole salmon and pasta dinner in about 15 minutes. It does take some multitasking, but it can be done.
In my bowl: Pre-spiralized zucchini noodles mixed with Eat Banza chickpea pasta with a sauce made from Trader Joe’s on-the-go guac packet, lemon juice, olive oil. Topped with sauerkraut, sauteed kale, and pan-seared salmon. (Check out my recipe for 15-minute salmon and kale here).